Makes 2 servings
1 cup broccoli florets
2 tablespoons butter
10 large eggs
2 tablespoons finely chopped parsley
½ teaspoon sea salt
¼ teaspoon ground black pepper
Preheat the oven to 375º F.
Blanch the broccoli in a pot of boiling salted water until it’s bright green and tender-crisp, about 6 to 8 minutes. Drain the broccoli and set it aside.
Heat the butter in an oven-safe skillet set over medium heat. Whisk the eggs with the parsley, salt, and pepper until combined. Add the broccoli to the skillet in an even layer and pour the egg mixture over the top.
Place a fitted lid on the skillet, place it in the oven, and cook the frittata until the eggs are set, about 20 to 25 minutes.
Slice the frittata into 8 wedges and serve immediately.
Tip: If you don’t have a lid for your skillet, place a sheet of aluminum foil on top of the skillet and pinch the edges to seal in the steam.
Nutritional Information
Per serving
Total Fat: 35.5 grams
Protein: 33 grams
Total Carbohydrates: 4.5 grams
Makes 2 servings
½ pound ground beef
½ teaspoon chili powder
½ teaspoon ground cumin
½ teaspoon dried oregano
½ teaspoon sea salt
¼ teaspoon garlic powder
¼ teaspoon onion powder
¼ teaspoon ground black pepper
2 teaspoons butter, divided
6 large eggs, divided
½ avocado, sliced and divided
2 tablespoons chopped cilantro
2 lime wedges
Heat a skillet set over medium heat. Add the ground beef, chili powder, cumin, oregano, salt, garlic powder, onion powder, and black pepper. Cook, breaking the meat apart with a spatula, until browned and cooked through, about 8 to 10 minutes.
Heat 1 teaspoon of the butter in a large nonstick skillet over medium heat. Whisk the eggs until the mixture is smooth. Pour half of the egg mixture into the skillet and cook it until it’s almost set, about 3 to 5 minutes, reducing the heat if needed to prevent overbrowning.
Place half the ground beef mixture on one half of the omelette. Arrange half the avocado slices on top of the ground beef and fold the other half of the omelette over the top. Allow the omelette to cook for another 2 to 3 minutes.
Repeat the process with the remaining ingredients to make a second omelette.
Serve the omelettes with some cilantro sprinkled on top and the lime wedges on the side to squeeze over the top.
Nutritional Information
Per serving
Total Fat: 35.5 grams
Protein: 43.5 grams
Total Carbohydrates: 6.5 grams
Makes 2 servings
3 tablespoons butter, divided
10 ounces ground turkey
½ teaspoon Italian seasoning
½ teaspoon fennel seeds
½ teaspoon paprika
½ teaspoon onion powder
½ teaspoon sea salt
¼ teaspoon ground nutmeg
¼ teaspoon ground black pepper
1 garlic clove, minced
4 large eggs
Preheat the oven to 350º F. Line a small baking sheet with parchment paper.
Melt 2 tablespoons of the butter. In a bowl, gently knead the ground turkey with the melted butter, Italian seasoning, fennel seeds, paprika, onion powder, salt, nutmeg, pepper, and garlic until combined. Divide and shape the mixture into 10 meatballs, using a tablespoon to measure them, and place them on the prepared baking sheet.
Bake the meatballs, turning them once, until they are cooked through, about 25 to 30 minutes.
When the meatballs are almost cooked through, heat the remaining butter in a large skillet over medium heat. Add the eggs and cook them sunny-side up, about 3 to 4 minutes. Alternatively, you can cook the eggs in any other style you prefer.
Serve the meatballs with the eggs.
Tip: Wet your hands to make rolling the meatballs easier.
Nutritional Information
Per serving
Total Fat: 35.5 grams
Protein: 43.5 grams
Total Carbohydrates: 6.5 grams
Makes 2 servings
1 cup shredded pecorino romano cheese
1 tablespoon butter
8 large eggs
¼ cup chopped cilantro
½ teaspoon sugar-free taco seasoning
Preheat the oven to 400º F. Line a large baking sheet with parchment paper.
Arrange the cheese into two roughly 6-inch circles on the baking sheet, ensuring that it is in a thin even layer. Bake for 6 to 8 minutes, or until cheese is melted and starting to turn golden around the edges. Remove the baking sheet from the oven and immediately place each cheese round on top of the base of a small bowl and gently form each round of cheese around the bowls; allow them to cool.
Heat the butter in a nonstick skillet over medium heat.
Beat the eggs until the mixture is smooth. Pour them into the skillet and scramble until cooked through, about 3 to 5 minutes.
Remove the cheese “taco bowls” from the molds and place them on a plate with the hollow sides facing up. Divide the scrambled eggs between the taco bowls and garnish them with cilantro and a dusting of taco seasoning.
Tip: Make sure the bowls you use to create the taco bowls have a small enough bottom so that the cheese can drape over it and create a bowl deep enough to hold all the eggs. However, don’t worry if you can’t fit all the eggs in the taco bowls. You can simply enjoy them on the side.
Nutritional Information
Per serving
Total Fat: 37.5 grams
Protein: 33.5 grams
Total Carbohydrates: 2.5 grams
Makes 2 servings
2 tablespoons melted butter
8 slices prosciutto
8 large eggs
Sea salt and ground black pepper, to taste
¼ cup chopped chives
Preheat the oven to 350º F.
Grease eight cups of a muffin tin with the butter.
Line each muffin cup with 1 slice of prosciutto, so that it covers the bottom and sides. Crack an egg into each cup and season it with salt and pepper to taste.
Bake the eggs until they’re set, about 20 minutes.
Divide the cups between two plates, garnish with the chives, and serve immediately.
Nutritional Information
Per serving
Total Fat: 33.5 grams
Protein: 35 grams
Total Carbohydrates: 2 grams
Makes 2 servings
3 tablespoons butter, divided
1 cup sliced mushrooms
¼ teaspoon sea salt
¼ teaspoon ground black pepper
12 large egg whites
1 cup grated pecorino romano cheese
1 teaspoon dried oregano
4 ounces sliced sugar-free pepperoni
Preheat the oven to 350º F. Line two large baking sheets with parchment paper and lightly grease the paper with 1 tablespoon of the butter.
Heat the remaining butter in a skillet over medium heat. Add the mushrooms, salt, and pepper, and cook until golden, about 8 to 10 minutes.
In a large bowl, beat the egg whites until stiff peaks are formed. Place half of the egg whites on each baking sheet and spread them out into two roughly 12-inch circles. Bake until the “pizza crusts” are set, about 20 minutes.
Top the egg white crusts with the cheese, oregano, mushrooms, and pepperoni. Bake until the cheese is melted and the pepperoni is starting to crisp up, about 15 minutes.
Cut the pizzas in slices, divide them between two plates, and serve immediately.
Nutritional Information
Per serving
Total Fat: 34.5 grams
Protein: 41.5 grams
Total Carbohydrates: 3 grams
Makes 2 servings
8 ounces ground beef
½ cup sliced mushrooms
¼ cup chopped red, orange, or yellow bell pepper
½ teaspoon dried oregano
½ teaspoon sea salt
¼ teaspoon ground black pepper
10 large eggs
¼ cup heavy cream
Preheat the oven to 350º F.
Cook the ground beef, mushrooms, bell pepper, oregano, salt, and pepper in a skillet over medium heat until the ground beef and mushrooms are golden and the bell pepper is tender, about 10 minutes. Place the meat mixture in a 9 x 9-inch baking dish.
Whisk the eggs with the heavy cream. Pour the eggs over the meat mixture in the baking dish.
Bake the casserole until it sets and is cooked through, about 35 to 40 minutes.
Cut the casserole into 4 squares, divide it between two plates, and serve immediately.
Nutritional Information
Per serving
Total Fat: 46 grams
Protein: 55 grams
Total Carbohydrates: 4.5 grams
Makes 2 servings
1 tablespoon butter
1 cup finely chopped broccoli
1 cup chopped red bell pepper
½ cup chopped onion
6 large eggs
1 cup heavy cream
4 ounces shredded sheep’s milk cheddar
¼ teaspoon sea salt
¼ teaspoon ground black pepper
Preheat the oven to 350º F.
Heat the butter in a skillet over medium heat. Add the broccoli, red bell pepper, and onion, and cook the vegetables until they’re softened, about 8 to 10 minutes.
In a bowl, whisk the eggs with the cream, cheddar, salt, and pepper until combined. Whisk the vegetables into the egg mixture and pour it into a 9-inch pie plate.
Bake the quiche in the oven until it sets, about 40 to 45 minutes.
Cut the quiche into wedges and serve it immediately.
Nutritional Information
Per serving
Total Fat: 41.5 grams
Protein: 35 grams
Total Carbohydrates: 11.5 grams
Makes 2 servings
4 bacon slices
8 large eggs
2 tablespoons sugar-free mayonnaise
1 teaspoon Dijon mustard
¼ teaspoon sea salt
¼ teaspoon ground black pepper
¼ teaspoon paprika
Cook the bacon in a skillet over medium heat until it’s golden and crisp, about 8 to 10 minutes. Remove it from the skillet and finely chop the bacon.
Place the eggs in a pot and cover them with water. Bring the water to a boil and cook the eggs for 7 minutes. Remove the pot from the heat and allow the eggs to sit for 10 minutes. Remove the eggs from the hot water, place them in a colander, and rinse them with cold water until they are cooled.
Peel the eggs, cut them in half, and put the yolks in a bowl. Blend the yolks with the mayonnaise, Dijon, salt, and pepper until smooth. Stir in the bacon.
Pipe or spoon the yolk mixture into the egg halves. Dust them with paprika. Divide the deviled eggs between two plates and serve immediately.
Nutritional Information
Per serving (4 deviled eggs)
Total Fat: 35.5 grams
Protein: 31 grams
Total Carbohydrates: 1.5 grams
Makes 2 servings
3 tablespoons melted butter
6 large eggs
¼ teaspoon sea salt
¼ teaspoon ground black pepper
4 ounces chopped or shredded cooked chicken
2 tablespoons sugar-free hot sauce
2 teaspoons sliced chives
Preheat the oven to 375º F. Grease six cups of a muffin tin with the butter.
Whisk the eggs in a bowl with the salt and pepper until combined. Divide the chicken between the muffin cups and pour the eggs on top, ensuring there is an even amount in each one. Place the muffin tin on a baking sheet.
Bake the muffins until they set and are cooked through, about 25 to 30 minutes.
Remove the muffins from the pan and divide them between two plates.
Garnish the muffins with the hot sauce and chives, and serve immediately.
Nutritional Information
Per serving (3 muffins)
Total Fat: 34 grams
Protein: 35.5 grams
Total Carbohydrates: 1.5 grams
Makes 2 servings
10 large eggs
10 asparagus spears
3 egg yolks
1 tablespoon lemon juice
1 teaspoon Dijon mustard
¼ teaspoon sea salt
¼ teaspoon ground black pepper
3 tablespoons melted butter, hot
Poach the eggs in a pot of simmering salted water until they’re soft boiled, about 3 to 5 minutes.
Meanwhile, blanch the asparagus spears in a pot of boiling salted water until they’re tender-crisp, about 8 to 10 minutes.
While the eggs and asparagus are cooking, blend the egg yolks with the lemon juice, Dijon, salt, and pepper in a blender until smooth. While continuing to blend the mixture, gradually add the hot, melted butter until the Hollandaise is thick and creamy.
Divide the eggs and asparagus between two plates, drizzle with the hollandaise, and serve immediately.
Nutritional Information
Per serving
Total Fat: 47.5 grams
Protein: 37.5 grams
Total Carbohydrates: 7.5 grams
Makes 2 servings
½ cup diced rutabaga
8 bacon slices, chopped
½ cup diced zucchini
½ orange, red, or yellow bell pepper, diced
1 teaspoon paprika
½ teaspoon onion powder
½ teaspoon garlic powder
½ teaspoon Italian seasoning
½ teaspoon sea salt
¼ teaspoon ground black pepper
1 tablespoon butter
8 large eggs
1 tablespoon finely chopped dill
Blanch the rutabaga in a small pot of boiling water for 6 to 8 minutes. Drain the rutabaga and set it aside.
Place the bacon in a nonstick skillet and heat it over medium heat; cook until the bacon is browned, about 8 minutes. Use a slotted spoon to move the bacon to a bowl and set it aside.
Return the skillet to medium heat. Add the rutabaga, zucchini, bell pepper, paprika, onion powder, garlic powder, Italian seasoning, salt, and pepper, and cook the vegetables until they are tender, about 10 minutes. Stir in the bacon and keep the hash warm.
Heat the butter in a separate nonstick skillet over medium heat. Whisk the eggs in a bowl until the mixture is smooth. Add the eggs to the skillet and let them cook without stirring for 1 minute. Start scrambling the eggs until they set in large, fluffy curds, about 3 to 4 minutes. Alternatively, cook them in any other style you prefer.
Divide the vegetables between two bowls and top each with half the eggs. Garnish the bowls with the dill and serve the hash immediately.
Nutritional Information
Per serving
Total Fat: 37 grams
Protein: 38 grams
Total Carbohydrates: 9 grams
Makes 2 servings
½ pound ground chicken
1 teaspoon fennel seeds
½ teaspoon onion powder
½ teaspoon sea salt
¼ teaspoon paprika
¼ teaspoon ground allspice
¼ teaspoon ground nutmeg
¼ teaspoon ground black pepper
2 tablespoons butter, divided
¼ cup shredded pecorino romano
6 large eggs, divided
In a bowl, gently knead the ground chicken with the fennel seeds, onion powder, salt, paprika, allspice, nutmeg, and black pepper until combined. Divide and shape the mixture into four patties.
Heat 1 tablespoon of the butter in a nonstick skillet over medium heat. Add the patties and cook them until they’re golden and cooked through, about 5 minutes per side. Sprinkle the cheese on top of the patties, cover the skillet with a lid, and allow the cheese to melt, about 3 to 5 minutes.
Meanwhile, heat ½ tablespoon of the butter in a medium nonstick skillet over medium heat. Whisk the eggs, pour half the eggs in the skillet, cover them with a lid, and cook them until they set, about 3 to 5 minutes. Remove the omelette to a large cutting board or plate. Repeat the process to make a second omelette.
Place 2 sausage patties on top of each omelette and fold them to form wraps, fastening them with toothpicks if needed. Serve immediately.
Nutritional Information
Per serving
Total Fat: 40.5 grams
Protein: 39.5 grams
Total Carbohydrates: 2 grams
Makes 2 servings
1 cup shredded zucchini
¼ cup shredded pecorino romano
11 eggs, divided
1 garlic clove, minced
½ teaspoon Italian seasoning
¼ teaspoon sea salt
¼ teaspoon ground black pepper
1 tablespoon butter
In a bowl, stir the zucchini with the cheese, 1 egg, garlic, Italian seasoning, sea salt, and pepper until combined.
Heat the butter in a large nonstick skillet over medium heat. Dollop the zucchini mixture into the skillet in four portions, flattening each slightly so they form a round. Cook until golden and crisp, about 5 minutes; flip and cook for another 5 minutes. Remove the zucchini fritters and divide them between two plates.
Meanwhile, poach the remaining 10 eggs in a pot of simmering water until they set but with the yolks still soft, about 3 to 5 minutes. Remove them with a slotted spoon. Alternatively, cook the eggs in another style if desired.
Serve the poached eggs with the fritters immediately.
Nutritional Information
Per serving
Total Fat: 35.5 grams
Protein: 35 grams
Total Carbohydrates: 4 grams
Makes 2 servings
2 teaspoons butter
3 pounds sliced cremini mushrooms
½ teaspoon sea salt
¼ teaspoon finely ground black pepper
1 teaspoon dried thyme leaves
18 egg whites
6 cups mâche leaves (or you can use butter lettuce)
1 cup sliced radishes
8 green onions, sliced
¼ cup apple cider vinegar
2 tablespoons finely chopped tarragon
2 teaspoons Dijon mustard
¼ teaspoon sea salt
¼ teaspoon ground black pepper
For the scrambled eggs, heat the butter in a skillet over medium heat. Add the mushrooms, salt, pepper, and thyme, and cook until the mushrooms are golden brown, about 8 to 10 minutes.
Whisk the egg whites in a small bowl.
Pour the eggs into the skillet with the mushrooms and cook them, while stirring, until they’re scrambled, about 3 to 5 minutes.
To make the salad, toss the mâche with the radishes and green onions until combined. In a small bowl, whisk the apple cider vinegar with the tarragon, Dijon, salt, and pepper until combined. Toss the dressing with the salad until it is well coated.
Divide the eggs and salad between two plates and serve immediately.
Nutritional Information
Per serving
Total Fat: 5 grams
Protein: 42.5 grams
Total Carbohydrates: 50.5 grams
Makes 2 servings
10 ounces canned salmon, drained
4 tablespoons sugar-free mayonnaise, divided
1 teaspoon chopped capers
½ teaspoon lemon zest
½ teaspoon Italian seasoning
¼ teaspoon cayenne pepper
1 large egg white
1 tablespoon butter
2 cups shredded iceberg lettuce
¼ cup chopped cucumber
1 tablespoon sliced green onions
1 tablespoon apple cider vinegar
1 tablespoon chopped parsley
1 tablespoon chopped dill
Sea salt and ground black pepper, to taste
Mix the salmon in a bowl with 2 tablespoons of the mayonnaise, capers, lemon zest, Italian seasoning, and cayenne pepper until combined. Beat the egg white until stiff peaks form; gently fold it into the salmon mixture until combined. Divide and shape the mixture into four cakes.
Heat the butter in a skillet set over medium heat. Add the cakes, press them down with a spatula, and cook them until golden and heated through, about 4 to 6 minutes per side.
Divide the lettuce between two plates and top it with the cucumber and green onions. Place the salmon cakes on the side.
In a bowl, whisk the remaining mayonnaise with the vinegar, parsley, and dill, and salt and pepper to taste. Drizzle it over the salad and salmon cakes and serve immediately.
Nutritional Information
Per serving
Total Fat: 40 grams
Protein: 37.5 grams
Total Carbohydrates: 3 grams
Makes 2 servings
10 ounces flank or sirloin steak
2 tablespoons tamari
4 tablespoons sesame oil
1 tablespoon apple cider vinegar
2 teaspoons finely minced ginger
3 garlic cloves, minced
½ teaspoon sea salt
¼ teaspoon ground black pepper
8 Bibb or Boston lettuce leaves
2 tablespoons chopped cilantro
Thinly slice the steak into strips against the grain.
Whisk the tamari in a bowl with the sesame oil, vinegar, ginger, garlic, salt, and pepper until combined. Add the steak to the bowl and allow it to marinate for at least 30 minutes.
Heat a large skillet over medium-high heat. Add the steak mixture to the skillet and cook until the steak is just browned, about 3 to 5 minutes.
Divide the steak between the lettuce leaves and garnish them with cilantro.
Nutritional Information
Per serving
Total Fat: 39.5 grams
Protein: 33.5 grams
Total Carbohydrates: 4.5 grams
Makes 2 servings
6 tablespoons butter
2 garlic cloves, minced
4 cups chicken broth
8 ounces chicken breast, chopped into small cubes
1 carrot, chopped into small cubes
1 celery stalk, chopped into small cubes
2 teaspoons tamari
½ teaspoon dried thyme
½ teaspoon sea salt, or to taste
¼ teaspoon ground black pepper, or to taste
1 7-ounce package carb-free shirataki noodles such as Miracle Noodles
Heat the butter in a large pot over medium heat. Add the garlic and cook just until fragrant, about 1 minute.
Stir in the chicken broth, chicken, carrots, celery, tamari, thyme, salt, and pepper. Bring the mixture to a simmer and cook until the vegetables are soft, about 20 minutes.
Add the noodles and cook for another 5 minutes.
Divide the soup between two bowls and serve immediately.
Nutritional Information
Per serving
Total Fat: 37.5 grams
Protein: 37 grams
Total Carbohydrates: 7.5 grams
Makes 2 servings
2 teaspoons butter
6-ounce chicken breast
1 teaspoon sea salt, divided
½ teaspoon ground black pepper, divided
6 cups chopped romaine lettuce
2 large red bell peppers, cubed
2 large green bell peppers, cubed
4 cups sliced cucumber
2 cups shredded carrot
¼ cup sliced green onions
¼ cup torn dill leaves
¼ cup freshly squeezed lemon juice
¼ cup apple cider vinegar
1 tablespoon Dijon mustard
4 garlic cloves, minced
Heat the butter in a skillet over medium heat. Season the chicken with ½ teaspoon of salt and ¼ teaspoon of pepper. Add it to the skillet and cook until it’s golden and cooked through, about 8 to 10 minutes per side. Remove the skillet from the heat and slice the chicken breast into strips.
While the chicken cooks, in a large bowl, toss the romaine with the bell peppers, cucumber slices, carrot, green onions, and dill until combined.
In a separate bowl, whisk the lemon juice with the vinegar, Dijon, garlic, and remaining salt and pepper until combined. Toss the salad with the dressing.
Divide the salad between two bowls, top it with the chicken, and serve immediately.
Nutritional Information
Per serving
Total Fat: 8 grams
Protein: 30 grams
Total Carbohydrates: 50.5 grams
Makes 2 servings
3 tablespoons butter
8 ounces pork loin chop, cubed
Sea salt, to taste
Ground black pepper, to taste
1 package shirataki rice
¼ cup sliced green onions
2 tablespoons tamari
4 garlic cloves, minced
1 teaspoon sesame oil
4 large eggs
Heat the butter in a skillet over medium heat.
Season the pork with salt and pepper to taste. Add it to the skillet and cook until it’s golden and cooked through, about 8 to 10 minutes.
Add the shirataki rice, green onions, tamari, garlic, and sesame oil to the skillet. Cook, while stirring occasionally, until the mixture is heated through, about 10 minutes.
Whisk the eggs in a bowl. Move the rice to the side of the pan, add the eggs, and cook them until scrambled. Stir the eggs into the rice.
Divide the rice between two bowls and serve immediately.
Nutritional Information
Per serving
Total Fat: 38 grams
Protein: 38 grams
Total Carbohydrates: 8.5 grams
Makes 2 servings
3 tablespoons sugar-free mayonnaise
1 tablespoon chopped dill pickle
1 tablespoon finely chopped onion
¼ teaspoon paprika
¼ teaspoon ground black pepper
12 ounces ground beef
1 tablespoon Dijon mustard
1 tablespoon tamari
½ teaspoon sea salt
¼ teaspoon ground black pepper
1 teaspoon butter
4 iceberg lettuce leaves
To make the sauce, stir the mayonnaise, dill pickle, onion, paprika, and pepper until combined. Set aside.
For the burgers, gently knead the beef in a bowl with the Dijon mustard, tamari, salt, and pepper until combined. Divide the mixture into two portions and shape them into patties.
Heat the butter in a skillet over medium heat. Add the burgers and cook until cooked through, about 8 to 10 minutes per side.
Place each burger on an iceberg lettuce leaf, top them with the sauce, and cap them with another iceberg lettuce leaf. Serve immediately.
Nutritional Information
Per serving
Total Fat: 35.5 grams
Protein: 35 grams
Total Carbohydrates: 2 grams
Makes 2 servings
12 ounces ground beef
1 garlic clove, minced
½ teaspoon ground cumin
½ teaspoon ground coriander
¼ teaspoon sea salt
¼ teaspoon ground black pepper
4 bamboo skewers, soaked in water for at least 30 minutes and up to 12 hours
3 tablespoons olive oil
¼ cup sheep milk yogurt
2 tablespoons shredded English cucumber
½ teaspoon finely chopped dill
1 teaspoon freshly squeezed lemon juice
½ garlic clove, minced
⅛ teaspoon sea salt
⅛ teaspoon freshly ground black pepper
2 cups shredded iceberg lettuce
¼ cup chopped cucumber
6 grape or cherry tomatoes, halved
Make the beef kofta: Gently knead the ground beef in a bowl with the garlic, cumin, coriander, salt, and pepper until combined. Divide into four equal portions and press each portion around one of the bamboo skewers; repeat with the remaining ground beef mixture and skewers until you have four skewers. Brush the skewers with the olive oil.
Heat a large skillet over medium heat. Add the skewers and cook them, while turning, until golden and cooked through, about 10 to 12 minutes. Alternatively, you can cook the skewers on the grill if preferred.
Make the tzatziki: Stir the yogurt with the cucumber, dill, lemon juice, garlic, salt, and pepper until combined.
Make the Greek salad: Divide the lettuce between two plates and top them with the cucumber and tomatoes.
Arrange two skewers on top of each salad, drizzle them with the tzatziki, and serve immediately.
Nutritional Information
Per serving
Total Fat: 39 grams
Protein: 36 grams
Makes 2 servings
8 ounces tinned smoked mackerel packed in oil
2 tablespoons butter, softened
1 teaspoon Dijon mustard
¼ teaspoon sea salt
⅛ teaspoon ground black pepper
20 cucumber slices
Mash the mackerel with a fork in a bowl with the butter, Dijon, salt, and pepper, until the mixture is combined and the mackerel is in small flakes. (Add 1 to 2 tablespoons of water if needed to create a wetter mixture.)
Divide the dip between two bowls, and serve with 10 cucumber slices each for dipping.
Nutritional Information
Per serving
Total Fat: 38 grams
Protein: 28 grams
Total Carbohydrates: 2 grams
Makes 2 servings
10 ounces ground lamb
2 tablespoons finely chopped onion
1 tablespoon chopped parsley
1 tablespoon chopped mint
½ teaspoon ground cumin
½ teaspoon ground coriander
1 garlic clove, minced
½ teaspoon sea salt
¼ teaspoon freshly ground black pepper
2 tablespoons butter
4 iceberg lettuce leaves
½ cup sheep’s milk yogurt
¼ cup shredded English cucumber
1 teaspoon finely chopped dill
2 teaspoons freshly squeezed lemon juice
1 garlic clove, minced
¼ teaspoon sea salt
¼ teaspoon freshly ground black pepper
Make the burger patties: In a bowl, gently knead the lamb with the onion, parsley, mint, cumin, coriander, garlic, salt, and pepper until combined. Divide and shape the mixture into two patties and place them on a plate or small baking sheet. Refrigerate the patties until they set, about 30 minutes.
Make the tzatziki: Stir the yogurt with the cucumber, dill, lemon juice, garlic, salt, and pepper until combined. Put the tzatziki in the fridge until you’re ready to use it.
Heat the butter in a skillet over medium heat until it’s melted and sizzling. Add the patties and cook them until they’re golden on both sides and cooked through, about 8 to 10 minutes per side.
Serve each burger between two pieces of iceberg lettuce and topped with the tzatziki.
Nutritional Information
Per serving
Total Fat: 40.5 grams
Protein: 34 grams
Total Carbohydrates: 8 grams
Makes 2 servings
2 8-ounce salmon fillets
1 tablespoon olive oil
1 teaspoon chipotle chili powder (or regular chili powder)
Salt and pepper, to taste
2 tablespoons freshly squeezed lime juice
4 tablespoons olive oil
½ teaspoon sea salt
¼ teaspoon ground black pepper
1 cup shredded green cabbage
2 tablespoons chopped cilantro
Preheat the oven to 375º F. Line a small baking sheet with parchment paper.
Arrange the salmon fillets on the baking sheet and coat them with olive oil, chili powder, and salt and pepper to taste. Roast the fillets in the oven until the salmon flakes easily with a fork, about 15 to 20 minutes.
Make the slaw: Whisk the lime juice with the olive oil, salt, and pepper until combined. Toss the cabbage with the cilantro and dressing until combined.
Divide the salmon and slaw between two plates and serve them immediately.
Nutritional Information
Per serving
Total Fat: 36 grams
Protein: 42.5 grams
Total Carbohydrates: 5.5 grams
Makes 2 servings
12 ounces ground beef
1 large egg
1 tablespoon Dijon mustard
1 teaspoon Italian seasoning
½ teaspoon sea salt
½ teaspoon ground black pepper
1 cup cubed rutabaga
4 tablespoons butter
½ teaspoon sea salt
¼ teaspoon black pepper
Preheat the oven to 375º F.
In a bowl, knead the beef with the egg, Dijon, Italian seasoning, salt, and pepper until combined. Divide the mixture into four portions, and press each one into a cup of a muffin tin. Place the tin on a baking sheet and bake the muffins until they are cooked through and a meat thermometer reaches 165° F, about 30 to 40 minutes.
Place the rutabaga cubes in a pot and cover them with water. Boil the rutabaga until it is soft, about 50 to 60 minutes.
Drain the rutabaga and return it to the pot. Add the butter, salt, and pepper, and mash until smooth.
Divide the meatloaf muffins and rutabaga between two plates, and serve immediately.
Nutritional Information
Per serving
Total Fat: 42.5 grams
Protein: 37.5 grams
Total Carbohydrates: 7 grams
Makes 2 servings
8 large eggs
16 asparagus spears, woody stems removed
6 bacon slices, sliced into thick strips, cut into 1-inch pieces
2 tablespoons apple cider vinegar
1 tablespoon olive oil
1 teaspoon Dijon mustard
¼ teaspoon sea salt
¼ teaspoon ground black pepper
Place the eggs in a pot and cover them with water. Bring the water to a boil and then reduce to a simmer, and simmer the eggs for 7 minutes. Remove the pot from the heat and allow it to sit for 10 minutes. Remove the eggs and rinse them with cold water to stop the cooking process. Peel and chop the eggs.
Blanch the asparagus in a pot of simmering salted water until it’s tender-crisp, about 6 minutes. Drain the spears and run cold water over them to stop the cooking process.
Cook the bacon in a skillet over medium heat until browned and crisp, about 8 to 10 minutes. Use a slotted spoon to move the bacon to a paper-towel-lined plate.
Whisk the vinegar, olive oil, Dijon, salt, and pepper into the bacon fat.
Toss the asparagus and bacon with the dressing and divide it between two plates. Top each portion with the eggs and serve immediately.
Nutritional Information
Per serving
Total Fat: 35 grams
Protein: 36.5 grams
Total Carbohydrates: 7 grams
Makes 2 servings
3 large eggs
½ cup shredded pecorino romano, divided
½ teaspoon sea salt
½ teaspoon ground black pepper
1 tablespoon olive oil
4 ounces bacon, chopped
8 ounces shirataki noodles, drained and rinsed
1 tablespoon chopped parsley
Whisk the eggs in a bowl with ⅓ cup of cheese and the salt and pepper until combined.
Heat the olive oil in a skillet over medium heat. Add the bacon and cook until browned and crisp, about 8 to 10 minutes. Add the noodles and stir-fry the noodles and bacon until the noodles are warmed through, about 3 minutes.
Remove the noodles from the heat; add the egg mixture and toss until a creamy sauce is formed.
Divide the mixture between two bowls, sprinkle with the remaining cheese and parsley, and serve immediately. Add black pepper to taste.
Nutritional Information
Per serving
Total Fat: 40 grams
Protein: 33 grams
Total Carbohydrates: 1.5 grams
Makes 2 servings
⅓ cup softened butter
1 tablespoon finely grated lemon zest
1 tablespoon freshly squeezed lemon juice
2 garlic cloves, minced
1 teaspoon chopped rosemary
1 teaspoon chopped thyme
½ teaspoon sea salt
¼ teaspoon ground black pepper
2 large carrots, peeled and sliced
1 cup chicken broth
2 10-ounce chicken legs
Cream the butter with the lemon zest, lemon juice, garlic, rosemary, thyme, salt, and pepper until combined.
Place the carrots in the bowl of a slow cooker and add the chicken broth.
Rub the chicken legs in the butter mixture and place them on top of the carrots.
Cook on high until the carrots and chicken are cooked through, about 4 to 5 hours.
Tip: If you would like the chicken to have more color, once it is cooked you can place it on a baking sheet under the broiler for 5 to 10 minutes, or until it is golden brown.
Nutritional Information
Per serving
Total Fat: 48.5 grams
Protein: 72 grams
Total Carbohydrates: 8 grams
Makes 2 servings
1 tablespoon butter
6 bacon slices, sliced into thick strips, cut into 1-inch pieces
¼ onion, diced
1 garlic clove, minced
½ teaspoon paprika
½ teaspoon sea salt
¼ teaspoon ground black pepper
⅛ teaspoon cayenne pepper, or more to taste
4 cups seafood stock or clam broth
8 ounces fresh or frozen cod (thawed), cut into 1-inch chunks
½ cup heavy cream
2 tablespoons freshly squeezed lemon juice
1 tablespoon chopped parsley
Heat the butter in a large pot over medium heat. Cook the bacon until golden and crispy, about 8 to 10 minutes. Remove the bacon with a slotted spoon, leaving the fat behind, and set it aside.
Return the pot with the bacon fat to medium heat. Add the onion, garlic, paprika, salt, pepper, and cayenne, and cook the onion until it is soft and translucent, about 10 minutes.
Add the seafood stock and bring it to a simmer.
Add the cod to the pot with the bacon and simmer the mixture until the cod is cooked, about 5 to 7 minutes.
Stir in the heavy cream, lemon juice, and parsley. Simmer for an additional 5 minutes until heated through.
Divide the soup between two bowls and serve immediately.
Nutritional Information
Per serving
Total Fat: 36.5 grams
Protein: 33 grams
Total Carbohydrates: 7.5 grams
Makes 2 servings
12 ounces stewing beef
1 cup sliced cremini mushrooms
1 carrot, chopped
1 celery stalk, chopped
¼ onion, diced
3 cups beef stock
1 tablespoon apple cider vinegar
2 teaspoons tamari
1 teaspoon chopped rosemary
½ teaspoon dried thyme
½ teaspoon sea salt
¼ teaspoon ground black pepper
Combine the beef, mushrooms, carrots, celery, and onion in a slow cooker. Add in the beef stock, vinegar, tamari, rosemary, thyme, salt, and pepper, and stir until combined.
Cook on high until the beef and vegetables are tender, about 6 to 8 hours.
Divide between two bowls and serve immediately.
Tip: If you would like a thicker stew, whisk in about ½ teaspoon of xanthan gum toward the end of the cooking time so that it can thicken. Feel free to adjust the quantity of xanthan gum, depending on the thickness you prefer.
Nutritional Information
Per serving
Total Fat: 35.5 grams
Protein: 35.5 grams
Total Carbohydrates: 8 grams
Makes 2 servings
2 6-ounce chicken breasts, sliced in half horizontally
½ teaspoon sea salt
¼ teaspoon ground black pepper
3 tablespoons cold butter, divided
3 tablespoons olive oil
¼ cup freshly squeezed lemon juice
¼ cup chicken broth
2 tablespoons capers
Sea salt and ground black pepper, to taste
2 tablespoons chopped parsley
Season the chicken with the salt and pepper. Heat 1 tablespoon of butter and the olive oil in a nonstick skillet over medium heat. Add the chicken and cook it until it’s golden on both sides and cooked through, about 10 to 15 minutes. Remove the chicken and set it aside.
Add the lemon juice, chicken broth, capers, and salt and pepper to the skillet, and bring to a simmer. Stir in the remaining butter. Add the chicken, reduce the heat to low, and allow it to warm through for 5 minutes.
Divide the chicken piccata and sauce between two plates and garnish with parsley.
Nutritional Information
Per serving
Total Fat: 42.5 grams
Protein: 39 grams
Total Carbohydrates: 2.5 grams
Makes 2 servings
12 ounces chicken breast, cut into 1-inch cubes
½ red, orange, yellow, or green bell pepper, cut into 1-inch cubes
½ zucchini, sliced into ½-inch-thick rounds and cut into half-moons if large
3 tablespoons olive oil
2 tablespoons freshly squeezed lemon juice
2 teaspoons dried oregano
½ teaspoon paprika
½ teaspoon onion powder
3 garlic cloves, minced
½ teaspoon salt
¼ teaspoon red pepper flakes
4 large bamboo skewers, soaked in water for at least 30 minutes and up to 12 hours
½ lemon
Place the chicken in a dish and the vegetables in another dish.
In a bowl, whisk the olive oil with the lemon juice, oregano, paprika, onion powder, garlic, salt, and red pepper flakes until combined. Pour half of the mixture over the chicken and half over the vegetables, allowing everything to marinate for at least 30 minutes.
Thread the chicken and vegetables onto the skewers, alternating the chicken with the peppers and zucchini.
Heat a grill to medium heat. Add the skewers and cook, while turning, until the chicken is golden and cooked through, about 15 to 20 minutes. Meanwhile, grill the lemon half face down until it chars slightly, about 5 to 10 minutes.
Squeeze some lemon over the skewers and divide them between two plates; serve immediately.
Nutritional Information
Per serving (2 skewers)
Total Fat: 36.5 grams
Protein: 37 grams
Total Carbohydrates: 9.5 grams
Makes 2 servings
2 tablespoons Dijon mustard
6 tablespoons melted butter, divided
½ teaspoon dried oregano
2 garlic cloves, minced
¼ teaspoon sea salt
¼ teaspoon freshly ground black pepper
14 ounces salmon fillets, fresh or frozen (thawed)
2 cups broccoli florets
Preheat the oven to 350º F.
Mix the Dijon in a bowl with 2 tablespoons of butter and the oregano, garlic, salt, and pepper. Stir until combined.
Rub the salmon with the mustard mixture on both sides, and place the fillets on a parchment paper–lined baking sheet. Bake until the salmon flakes easily with a fork, about 15 to 20 minutes.
Meanwhile, cook the broccoli in a pot of boiling salted water until tender-crisp, about 6 to 8 minutes. Drain the broccoli and toss it with the remaining melted butter.
Divide the salmon and broccoli between two plates and serve immediately.
Nutritional Information
Per serving
Total Fat: 38.5 grams
Protein: 39 grams
Total Carbohydrates: 5 grams
Makes 2 servings
10 ounces firm-fleshed white fish, such as cod or halibut
1 large egg
1 ounce pork rinds, finely crushed
2 tablespoons butter
¼ cup sugar-free mayonnaise
1 tablespoon finely chopped dill pickle
1 teaspoon white wine vinegar
1 teaspoon finely chopped capers
½ teaspoon sugar-free grainy mustard
1 pinch sea salt
1 pinch ground black pepper
Cut the fish into four to six pieces. Beat the egg in a bowl. Place the pork rinds in another bowl. Dip each piece of fish in the egg followed by the pork rinds until coated.
Heat the butter in a skillet over medium heat. Add the fish and cook the pieces until they are golden, about 5 to 8 minutes. Turn the pieces over and cook them for another 5 to 8 minutes or until they are cooked through.
Make the tartar sauce: Whisk the mayonnaise with the dill pickle, vinegar, capers, mustard, salt, and pepper until well combined.
Divide the fish between two plates and serve the tartar sauce on the side.
Nutritional Information
Per serving
Total Fat: 36.5 grams
Protein: 30.5 grams
Total Carbohydrates: 1 gram
Makes 2 servings
5 tablespoons butter
12 ounces chicken breast, sliced
1 medium red, green, orange, or green bell pepper, sliced into strips
½ onion, sliced
1 teaspoon chili powder
½ teaspoon cumin
½ teaspoon onion powder
½ teaspoon garlic powder
½ teaspoon salt
1 pinch cayenne pepper, or more to taste
¼ cup sour cream
Heat the butter in a skillet. Add the chicken, bell pepper, onion, chili powder, cumin, onion powder, garlic powder, salt, and cayenne, and cook until the chicken is cooked through and the bell pepper is tender, about 10 to 15 minutes.
Divide between two bowls, garnish with the sour cream, and serve immediately.
Nutritional Information
Per serving
Total Fat: 39.5 grams
Protein: 41 grams
Total Carbohydrates: 9 grams
Makes 2 servings
6 bacon slices, chopped
½ cup finely chopped cauliflower florets
½ cup chopped onion
1 celery stalk, chopped
1 garlic clove, minced
1 cup chicken broth
1 cup water
1 cup heavy cream
½ teaspoon sea salt
¼ teaspoon ground black pepper
12 ounces cod or halibut, cut into 1-inch cubes
1 tablespoon finely chopped parsley
Cook the bacon in a large pot over medium heat until it’s golden, about 8 to 10 minutes. Remove the bacon with a slotted spoon and set aside. Deglaze the pot with some water if needed.
Add the cauliflower, onion, celery, and garlic to the pot and cook the vegetables until the onions are translucent, about 10 minutes. Stir in the chicken broth, water, cream, salt, and pepper; bring to a simmer and allow the chowder to cook until the cauliflower and celery are tender, about 15 to 20 minutes.
Stir in the fish and bacon, and simmer the chowder for another 5 minutes.
Divide the chowder between two bowls, garnish with the parsley, and serve immediately.
Nutritional Information
Per serving
Total Fat: 31.5 grams
Protein: 44.5 grams
Total Carbohydrates: 7.5 grams
Makes 2 servings
1 cup basil leaves
1 tablespoon lemon juice
1 teaspoon lemon zest
1 garlic clove, minced
½ teaspoon sea salt
¼ teaspoon freshly ground black pepper
⅓ cup olive oil
2 6-ounce chicken breasts
16 asparagus spears, woody stems removed
Using an upright blender or food processor, blend the basil with the lemon juice, lemon zest, garlic, salt, and pepper until the basil is coarsely chopped. Continue blending while adding the olive oil in a slow drizzle until a sauce is formed.
Place the chicken breasts in a pot of cold salted water. Bring it to a boil; then, cover and reduce it to a simmer, allowing the chicken to poach until cooked through, about 10 to 12 minutes.
Blanch the asparagus in a pot of boiling salted water until tender-crisp, about 6 to 8 minutes.
Serve the chicken drizzled with the basil sauce alongside the asparagus.
Nutritional Information
Per serving
Total Fat: 40 grams
Protein: 42 grams
Total Carbohydrates: 6.5 grams
Makes 2 servings
4 tablespoons butter
12 ounces beef roast, such as chuck roast, cubed
2 cups beef bone broth
1 tablespoon apple cider vinegar
1 tablespoon chili powder
1 tablespoon chipotle sauce, from a can of chipotle chilis
½ teaspoon dried oregano
½ teaspoon sea salt
¼ teaspoon ground black pepper
¼ cup sour cream
Heat the butter in a large skillet over medium heat. Add half the beef and cook it until browned, about 5 minutes. Remove the beef to a plate and repeat the process to brown the other half.
Combine the beef, beef stock, apple cider vinegar, chili powder, chipotle sauce, oregano, salt, and pepper in a slow cooker. Cook on high until the beef is tender, about 6 to 8 hours.
Divide the chili between two bowls, garnish them with the sour cream, and serve immediately.
Nutritional Information
Per serving
Total Fat: 40.5 grams
Protein: 38 grams
Total Carbohydrates: 7.5 grams
Makes 2 servings
2 tablespoons butter
12 ounces sirloin steak, sliced into strips
Sea salt and ground black pepper, to taste
1 cup sliced cremini mushrooms
1 garlic clove, minced
½ teaspoon dried thyme
½ teaspoon sea salt
¼ teaspoon ground black pepper
½ cup beef broth
¼ cup sour cream
1 tablespoon finely chopped dill
Heat the butter in a skillet over medium-high heat. Season the steak with salt and pepper to taste, add it to the skillet, and cook until golden, about 3 to 5 minutes. Remove the steak and set it aside.
Add the mushrooms, garlic, thyme, salt, and pepper, and cook them until golden, about 8 to 10 minutes.
Stir in the beef broth and steak, and bring to a simmer for 3 minutes. Stir in the sour cream.
Divide the beef stroganoff between two bowls, garnish with the dill, and serve immediately.
Nutritional Information
Per serving
Total Fat: 38 grams
Protein: 36 grams
Total Carbohydrates: 3 grams
Makes 2 servings
12 ounces chicken breast
2 tablespoons sugar-free, keto-friendly Thai red curry paste
3 tablespoons olive oil
1 tablespoon tamari
1 tablespoon freshly squeezed lime juice
1 teaspoon finely grated ginger
1 garlic clove, minced
4 bamboo skewers, soaked in water
2 tablespoons olive oil
1 tablespoon freshly squeezed lime juice
1 tablespoon apple cider vinegar
¼ teaspoon sea salt
¼ teaspoon ground black pepper
2 cups shredded iceberg lettuce
¼ cup julienne red bell pepper
1 tablespoon roughly chopped cilantro
Cut the chicken into 1-inch cubes.
In a bowl, whisk the curry paste with the olive oil, tamari, lime juice, ginger, and garlic until well combined. Add the chicken to the bowl and stir to coat the cubes. Allow the chicken to marinate in the fridge for at least 30 minutes.
Thread the chicken onto the skewers.
Heat a large skillet or grill pan over medium heat. Add the chicken skewers and cook them, turning them occasionally, until the chicken is golden brown and cooked through, about 12 to 15 minutes. Alternatively, cook the skewers on a grill over medium heat.
To make the dressing, whisk the olive oil with the lime juice, vinegar, salt, and pepper until combined.
Divide the lettuce between two plates and top it with the red bell pepper and cilantro. Drizzle the salad with the dressing.
Place the chicken skewers on top of the salad and serve immediately.
Nutritional Information
Per serving (2 skewers)
Total Fat: 40.5 grams
Protein: 40 grams
Total Carbohydrates: 6.5 grams
Make 2 servings
2 teaspoons butter, divided
1 ½ red, orange, or yellow bell peppers, cut into cubes
3 small zucchini, sliced into half-moons
3 pounds cremini mushrooms, sliced
24 Brussels sprouts, shredded
6 garlic cloves, minced
2 teaspoons paprika
2 teaspoons Italian seasoning
½ teaspoon sea salt, or to taste
¼ teaspoon ground black pepper, or to taste
20 large egg whites
Heat 1 teaspoon of the butter in a large skillet over medium heat. Add the bell peppers, zucchini, mushrooms, Brussels sprouts, garlic, paprika, Italian seasoning, salt, and pepper, and cook until the vegetables are tender, about 10 to 15 minutes.
Whisk the egg whites in a bowl with salt and pepper to taste.
Heat the remaining butter in a nonstick skillet over medium heat. Add the egg whites and cook until scrambled, about 3 to 5 minutes.
Divide the vegetable mixture between two plates, top with the eggs, and serve immediately.
Nutritional Information
Per serving
Total Fat: 6.5 grams
Protein: 46.5 grams
Total Carbohydrates: 60.5 grams
Makes 2 servings
5 large red bell peppers
4 teaspoons butter
1 pound butternut squash, peeled and cut into small cubes
1 teaspoon Italian seasoning
3 garlic cloves, minced
½ teaspoon sea salt
¼ teaspoon ground black pepper
14 large egg whites
Preheat the oven to 350º F.
Cut the bell peppers in half vertically and remove the stems and inner membrane and seeds. Set the peppers in a baking dish with the hollow side facing up.
Heat the butter in a skillet over medium heat. Add the squash, Italian seasoning, garlic, salt, and pepper, and cook until the squash can be pierced with a fork, about 15 minutes.
Divide the squash between the bell pepper halves. Cover tightly and bake until tender, about 1 hour.
Whisk the egg whites in a bowl, divide between the bell pepper halves, cover, and continue to bake until the eggs set, about 15 minutes.
Nutritional Information
Per serving
Total Fat: 9 grams
Protein: 32 grams
Total Carbohydrates: 42.5 grams
Makes 2 servings
6 ounces flank steak
3 tablespoons tamari
3/4 teaspoon sea salt
¼ teaspoon ground black pepper
4 cups chopped romaine lettuce or green leaf lettuce
4 red, orange, yellow, or green bell peppers, thinly sliced
4 English cucumbers, sliced into half-moons
1 cup torn mint leaves
1 cup torn cilantro leaves
2 Thai chili peppers, thinly sliced
6 tablespoons freshly squeezed lime juice
2 tablespoons tamari
1 teaspoon olive oil
2 garlic cloves, minced
¼ teaspoon red pepper flakes, or more to taste
¼ teaspoon sea salt
¼ teaspoon ground black pepper
Rub the steak with the tamari, salt, and pepper. Put it on a plate and allow it to marinate in the fridge for at least 30 minutes.
Heat a cast iron skillet over medium heat. Add the steak and cook until medium rare, about 4 minutes per side (alternatively, cook it to desired doneness). Remove it from the heat and allow it to rest for at least 5 minutes before slicing it.
Meanwhile, to make the salad, toss the lettuce with the bell peppers, cucumber, mint, cilantro, and Thai chili peppers until combined.
In a separate bowl, whisk the lime juice with the tamari, olive oil, garlic, red pepper flakes, salt, and pepper until combined.
Toss the salad with the steak and dressing, divide between two plates, and serve immediately.
Nutritional Information
Per serving
Total Fat: 8.5 grams
Protein: 33 grams
Total Carbohydrates: 51 grams
Makes 2 servings
1 teaspoon butter
6 ounces chicken breast, cubed
4 red bell peppers, sliced
4 green bell peppers, sliced
1 medium onion, sliced
1 teaspoon paprika
3 garlic cloves, minced
½ teaspoon sea salt
½ teaspoon ground black pepper
1 cup chicken bone broth
3 tablespoons sugar-free cayenne pepper hot sauce
¼ cup chopped chives
Melt the butter in a saucepan over medium heat. Add the chicken, bell peppers, onion, paprika, garlic, salt, and pepper, and cook until the chicken is golden and the onions are translucent, about 10 to 12 minutes.
Add 3 cups water, the chicken broth, and the hot sauce, and bring the soup to a simmer. Cook until the vegetables are tender and the soup is heated through, about 10 minutes.
Divide the soup between two large bowls, garnish with the chives, and serve immediately.
Nutritional Information
Per serving
Total Fat: 9 grams
Protein: 39 grams
Total Carbohydrates: 51.5 grams
Makes 2 servings
8 ounces lean ground beef
1 medium onion, chopped
2 teaspoons Italian seasoning
4 garlic cloves, minced
1 teaspoon sea salt
½ teaspoon ground black pepper
5 cups small cauliflower florets
3 celery stalks, cubed
4 large carrots, peeled and cubed
3 medium zucchini, cubed
¼ cup chopped parsley
Heat a large pot on the stove over medium heat. Add the ground beef, onion, Italian seasoning, garlic, salt, and pepper, and cook until the ground beef is browned, about 8 to 10 minutes.
Add the cauliflower, celery, carrots, zucchini, and at least 4 cups water. Bring to a simmer and cook the vegetables until they are tender (adding more water if needed), about 30 to 40 minutes. Taste and adjust the seasonings if needed.
Divide the soup between two large bowls, garnish with the parsley, and serve immediately.
Nutritional Information
Per serving
Total Fat: 10 grams
Protein: 35 grams
Total Carbohydrates: 47 grams
Makes 2 servings
1 teaspoon butter
6 ounces chicken breast, cut into cubes
1 pound sliced cremini mushrooms
8 cups small broccoli florets
4 red bell peppers, cut into strips
⅓ cup tamari
4 garlic cloves, minced
1 tablespoon finely minced ginger
½ teaspoon red pepper flakes
½ teaspoon sea salt
¼ cup chopped cilantro
Heat the butter in a large skillet. Add the chicken and cook until it’s golden and cooked through, about 10 to 12 minutes. Remove and set aside.
Return the skillet to medium heat. Add the mushrooms, broccoli, and bell peppers, and cook the vegetables until they’re golden, about 10 minutes. Add ¼ cup water, cover the skillet, and steam the vegetables until the broccoli is tender, about 5 minutes. Remove the lid and cook until the water has steamed off.
Whisk the tamari with the garlic, ginger, red pepper flakes, and salt.
Stir the sauce and chicken into the vegetables and cook until heated through, about 3 minutes.
Divide the stir-fry between two plates, garnish with the cilantro, and serve immediately.
Nutritional Information
Per serving
Total Fat: 7 grams
Protein: 45 grams
Total Carbohydrates: 49.5 grams
Makes 2 servings
48 asparagus spears, woody ends removed
4 medium zucchini, sliced
4 yellow summer squash, sliced
2 3-ounce cod fillets
¼ cup freshly squeezed lemon juice
2 teaspoons melted butter
½ teaspoon sea salt
¼ teaspoon ground black pepper
2 tablespoons chopped parsley
Preheat the oven to 350º F.
Arrange the asparagus, zucchini, and summer squash in a large baking dish. Place the cod on top and season everything with the lemon juice, butter, salt, and pepper.
Cover tightly and bake until the fish is cooked and the vegetables are tender, about 30 to 40 minutes.
Divide between two plates and sprinkle with parsley.
Nutritional Information
Per serving
Total Fat: 6.5 grams
Protein: 35.5 grams
Total Carbohydrates: 49 grams
Makes 2 servings
6 cups shredded red cabbage
6 cups shredded green cabbage
1 red onion, finely chopped
1 cup chopped cilantro
2 jalapeños, finely chopped
½ cup freshly squeezed lime juice
1 teaspoon sea salt, divided
½ teaspoon ground black pepper, divided
2 5-ounce cod fillets
½ teaspoon chipotle chili powder
2 teaspoons butter
In a large bowl, toss the cabbage, red onion, cilantro, jalapeños, lime juice, ½ teaspoon sea salt, and ¼ teaspoon ground black pepper until combined. Taste and adjust the salt and pepper if needed. Set the slaw aside.
Season the cod with the remaining salt and pepper and the chipotle powder.
Heat the butter in a skillet over medium heat. Add the fish and cook until golden and cooked through, about 4 to 5 minutes per side.
Divide the slaw between two bowls, top it with the cod, and serve immediately.
Nutritional Information
Per serving
Total Fat: 4.5 grams
Protein: 35.5 grams
Total Carbohydrates: 55 grams